Chris Pratt, renowned for his role as Andy Dwyer on the sitcom Parks and Recreation, has undergone a remarkable physical transformation, shedding 60 pounds in six months through rigorous training and dietary changes. This transformation helped him secure the lead role of Star-Lord in Marvel’s Guardians of the Galaxy.
Pratt’s dedication to fitness involved “three or four hours a day of just consistent, ass-kicking hard work,” as he described. Weighing nearly 300 pounds when he auditioned for the Marvel movie, Pratt later sent shockwaves through Hollywood by posting a shirtless selfie on Instagram, flaunting a chiseled frame and six-pack abs. The caption read, “Six months no beer. #GOTG Kinda douchy to post this but my brother made me.” This photo, encouraged by his brother, played a crucial role in landing him the iconic role.
Marvel paired Pratt with personal trainer Duffy Gaver and nutritionist Phil Goglia, the author of Turn Up the Heat: Unlock the Fat Burning Power of Your Metabolism. Goglia revamped Pratt’s diet, increasing his caloric intake to 4,000 calories a day and emphasizing the importance of hydration, with Pratt consuming a gallon of water for every pound he weighed. “I was peeing all day long, every day. That part was a nightmare,” Pratt recalled in our cover story.
Pratt’s intense workout regimen included P90X sessions, running, swimming, boxing, kickboxing, and even triathlons. Known for his roles in Moneyball and Zero Dark Thirty, Pratt maintains his impressive physique by working with a trainer six days a week as he prepares for his role in the revamped Jurassic Park series.
Pratt has also shared insights into his fitness routine, detailing three specific workouts he used for his transformation. These include a Back, Biceps, and Abs workout; an Abs Circuit workout; and a Cardio Power Circuit workout, all integral to his preparation for the Guardians of the Galaxy films.
Initially, Pratt had gained weight intentionally for his character on Parks and Recreation. Now, committed to his fit physique, he reflects on the transformation, stating, “It gave me a sense of absolute control.”